WOD 03/05/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

22.2 FLUSH;

1:00 Machine

5ea Lying Leg Swings

3ea Lying Leg Crossovers

3 Rollover V-sit

:30 Wide Knee Childs Pose

2RDS

10 PVC Ragdolls + Up&Down Hinging

5 Strict Press with :02 pause at top

:15 Hollow Hold

:15 Arch Hold

10 Lat Pull Ups

10 PVC Ragdolls + Up&Down Hinging

5 Push Press with :02 pause in dip and at top

:15 Hollow Hold

:15 Arch Hold

10 Kip Swings (progressing small to big)

10 PVC Ragdolls + Up&Down Hinging

5 Push Jerk with :02 pause in dip and at top

:15 Hollow Hold

:15 Arch Hold

3 Kip Swings + 3 Kipping Knee to Chest

3 Kipping Knee to Chest + 3 TTB

Metcon

Metcon (No Measure)

With a Partner,

5 RFT

30c Bike

30 TTB

30 Push Jerk (136/95)

30c Ski

*split work as desired for the entire workout